CrossFit Illuminati – CrossFit
ROM WOD
Warm-up (No Measure)
https://app.romwod.com/routine/amelioration-short
Warm-up
Warm-up (No Measure)
700 m bike
3 rounds
10 kb swings
10 burpees
10 pull ups or ring rows
Metcon
Metcon (Time)
1 round of:
30 hang power cleans (115/75)
15 ring dips
3 rope climbs
Then, 2 rounds of:
20 hang power cleans
10 ring dips
2 rope climbs
Then, 3 rounds of:
10 hang power cleans
5 ring dips
1 rope climb
After Party
Metcon (No Measure)
60 sandbag pull throughs from plank
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